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The Anger Contract

By Kathy Garber

If managing your anger for a life time seems like too much to handle in the beginning or the very thought of a life time commitment to anger management seems overwhelming, start off small with a 24 hour Anger Free contract.

Make your 24 hour contract look like this one:

I _______________________ between _____________ & ________________ on (date) ___________________ promise to attempt to remain calm, manage my anger and to act in a non-aggressive manner.

Your signature

While this contract is only for you; think of it as a real and binding contract that you must keep for 24 hours.

It will be the beginning phase of you consciously making a commitment to calm your angry behavior and help you to admit that you have a problem controlling your anger.

Begin to honor yourself by honoring your contract.

What should you do during this 24 hour period?

  • Recognize and admit that you feel angry.

  • Try not to turn your anger into a behavior (yell, scream, hit).

  • Let anger come and go, but do not dwell on it.

If you want to know how to move on after this 24 hour contract, visit us at and let us help you make an anger management plan that you can stick with for the rest of your life.

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